Morning sickness and tender breasts are some of the commonest signs of pregnancy. But did you know that constipation is also one of the many lesser-known side effects experienced by pregnant women?
I was talking to Jenny, an expectant mom who was just 10 weeks in the other day and she mentioned that she was experiencing bad constipation.
“It was so painful,” she said, “I’d go to the bathroom three times in a row just to try to push it and I almost cried.”
The iron pills she took for her low haemoglobin count made it worse, she confided. “I had the worst constipation of my life! Had to use so much strength it was like giving birth.”
According to research, more than one third of all pregnant women experience constipation at some point in their pregnancies.
Physiological and anatomical changes, increased water absorption in the intestines that lead to dry stools, a lack of exercise and increased vitamin supplementation such as calcium and iron, have all been said to predispose the expectant mom to constipation.
What Causes Constipation in Pregnancy?
Of all the reasons mentioned above, the real culprit causing difficult bowel movements during pregnancy is the hormone progesterone. This hormone is one of the many pregnancy hormones that the body releases to prepare and change itself into the ideal environment for growing a baby.
Among its many functions, progesterone softens and relaxes the body’s muscles especially the uterine lining in order to help the uterus expand to accommodate the growing baby. At the same time, it also stops the uterus from having contractions so as to prevent miscarriage.
Unfortunately, it also relaxes the gastro-intestinal tract, the entire digestive process and the bowels. As a result, food stays longer in the intestines and is not moved along as regularly or as quickly as it normally should.
Decreased Motilin hormone levels, which normally stimulates intestinal motility, also contributes to the slowdown in bowel transit time. This is why pregnant women often get gassy, bloated and constipated.
Like Jenny who started experiencing bowel issues early on in her pregnancy, constipation tends to start as soon as progesterone levels rise, and that is usually by the second month of pregnancy.
The Link Between Constipation and Haemorrhoids
Worse, haemorrhoids or piles may occur as a result because these are linked to constipation. Haemorrhoids are actually swollen veins or varicose veins in the rectum caused by hard stools and constant straining.
Constipation is not the only cause, however, as an enlarging, weighty uterus and increased blood flow in the pelvic area during the third trimester can also cause rectal veins to bulge.
Haemorrhoids often present as a pile of grapes or marbles (hence the name piles which comes from the Latin word ‘pila’ which roughly means balls) and can cause great discomfort to the sufferer.
While they are harmless and common during pregnancy, haemorrhoids can get itchy and inflamed and this can cause a lot of pain and distress even when one is not at the toilet.
Fortunately, there are ways to get around constipation and haemorrhoids. Let’s discover them together, shall we?
8 Tried and Tested Ways to Keep Regular
Fill up with Fibre
Fruits and vegetables often do the trick. Jenny says eating guavas, apples and oranges has worked very well for her.
When I was pregnant, prune juice was my trusted antidote to constipation. I got the store-bought variety for convenience and just drank a small glass every day. I never suffered from constipation.
I also ate a lot of cucumbers and all kinds of fruits and leafy green vegetables. Sometimes, I juiced these vegetables to have a refreshing, antioxidant-rich drink.
Some people say the kiwi fruit does wonders too. Some go for berries such as strawberries and blueberries. And others may prefer squeezing a lemon into hot water for a natural bowel-moving elixir.
Whichever way you prefer to up your fibre intake—whether it’s snacking on edamame or adding bran and psyllium to your food—aim to eat 25 to 35 grams of fibre every day to ensure regular evacuation.
Resist Refined Foods
We are a white-rice-eating nation unfortunately but whenever you can, try not to go for refined grains such as white rice, white bread, or highly processed snacks and pastries made from white flour.
Brown rice has higher fibre than white rice. Similarly, whole wheat bread and whole grain pasta are better alternatives to their white counterparts if you’re looking to counter constipation.
Drink Plenty of Water
How much water should you drink to ensure you are adequately hydrated? At least 2 litres (equivalent to 1 ½ large mineral water bottles) or 10 8-oz glasses of fluids every day; more if you can manage.
Fluids can be in the form of plain water, vegetable or low sugar fruit juice, broth and soups. Experts say these fluids should be drunk slowly and sipped throughout the day to ensure you keep the stools soft and moving smoothly through your digestive tract.
Don’t Binge-Eat at One Go
Yes, that all-you-can-eat banana-leaf spread with lamb shank curry and fish cutlets with yoghurt sure looks like something you could stuff down your stomach right now.
Given that pregnancy often brings ravenous hunger that often overpowers resistance, maxing it out at one go, however, is a bad idea for your GI tract. Big meals will overtax your digestive system leading to heartburn, flatulence, burping, bloating and clogged bowels.
That’s a lot of suffering in the aftermath!
Hence, try breaking your meals up into six or seven small ones rather than three big meals. Resist temptation to overeat.
This way, you don’t overload your system and force your stomach to work in the way that it can’t. Very useful tip when trying to avoid constipation.
Go When You Have to Go
When you feel that you need to go to the toilet, please go. Do not hold it in as doing so will lead to constipation.
Move Your Body
Exercise can do wonders for moving your bowels. Even if you’re not into Pilates or yoga or complicated weight training routines, you could still just walk. Try a 10-minute walk down the road every day or do light stretching exercises to strengthen your muscles and ligaments three times a week.
The options for pregnancy-safe exercises are endless. Some are free on You Tube while others are where you’ll have to join classes.
Low impact aerobics or ballroom dancing can be fun. Or you could even swim if you’re into swimming. The idea is to keep moving to ensure you keep your bowels moving.
Prebiotics and Probiotics
Prebiotics are specialised plant fibres. They act like fertilisers that stimulate the growth of healthy bacteria in the gut.
Probiotics are good intestinal bacteria that gives you gut health, necessary for keeping you healthy while boosting your immunity.
Prebiotics are shown to improve stool frequency and consistency, and when combined with probiotics may provide even more benefits for bowel movement. Talk to your doctor about which ones to take.
Adjust Your Supplements Accordingly
Sometimes the supplements and vitamins prescribed for you by your doctor can exacerbate constipation. Talk to him or her to adjust the dosage if you are facing a problem with your medications.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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